4 10

WARM-UP

20 min
400m Row/cycle/run

Overhead Rib Mobilization - 2:00 ea/s

 Remaining Time:
10 Behind the Neck Press w/PVC
5 Cossack Squats (ea/s)
30s Squat Hold
10 Ring Rows, 1s pause at top

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5 MIN - PRACTICE
Back Squats -
Strict Pull-ups -
Kettlebell Press -
Kettlebell Windmills

WoD

Every 90s for 24 minutes
1) 8 Back Squats @ 2020 + Wall Sit --  up to 60s
      [[ 2020 = 2 sec decending, 0 at bottom, 2 sec rising, 0 sec top]]
2) 4 KB Windmills (ea/s) + Hollow Body Rock -- up to 60s.
3) 5 Weighted Pull-ups
  OR  5  three sec Supinated Negatives - (chin ups)
4) 10 Kneeling KB Press + Plank on Elbows  -- up to 60s

BONUS 

15-20 minutes 

mobilizing/ stretching lower body